How To Deal With Burnout
Updated: Sep 4
During these stressful times, it’s normal to feel burnt out, especially with the pressure of keeping up with the changes in our lives. Everyone experiences this at some point, even the most successful people. We live in a world consumed with the idea of ‘hustling’ and ‘grinding’ and we see content from so many ‘productivity influencers’ that lead us to believe that we should always be on top of our game, but that could not be more wrong. Although we strive for efficiency in several aspects of our lives, it’s completely normal to feel unproductive or unmotivated at times. You can experience burnout in many aspects of your life such as; your studies/work, fitness regimen and even your relationships. This article isn’t anti-productivity or anti-hustle, it’s about knowing when to give 100% and when to take a step back for your mental health.
How to know if you’re experiencing burnout…
First of all, what is burnout? It’s a state of mental, emotional and physical exhaustion caused by excessive stress during an extended period of time. It often occurs when we push ourselves to the limit but feel dissatisfaction in the reward. However, while it should not be confused with depression, it can often lead to it so it’s beneficial to discover the symptoms early on.
Here are some of the common symptoms of burnout:
Lack of Focus/Concentration
Insomnia/ difficulty sleeping
The feeling of frustration/irritation
Tips to Prevent and Cure Burnout
1. Learn To Say No - sometimes we take on tasks from others or we say yes to commitments we cannot keep and it leads to an overload. We sometimes take on many projects and obligations from people and even ourselves. Learning to be selective at times is important, not selfish, so if something does not align with your goals or does not absolutely require your attention, say no.
2. Be More Considerate of Your Future Self- when working or studying, we often leave tasks to our future selves saying ‘I’ll do that later’ or ‘I’ll do that tomorrow’ and what we end up with is a boatload of tasks by the end of the week. Therefore, be more mindful when allocating tasks to your future self.
3. Jog Don’t Run- often when we start a new project or goal, we become consumed in it and run head-on, which isn’t very energy efficient. Learn to pace yourself and take breaks when necessary. Don’t overwhelm yourself, which is easier said than done, but not impossible.
4. Organise and Plan- planning out your days and organising your work/student life allows you to avoid burnout because it ensures that you carry out tips 2 and 3. It also allows you to equally distribute your workload, giving you more free time.
5. Have a Digital Detox- take a break from the screens, this can be after 8 pm every night or maybe for a day every week. Without realising it we are constantly consuming material or information; be it the news, social media, videos or podcasts. Whether this is beneficial content or not, it’s important to take a breather.
6. Allow Your Brain to go into Diffuse Mode- this is a relaxed state of thinking that allows you to make subconscious connections in your brain, allowing for new perspectives, it can boost creativity and focus. Allow your brain to do this by not focusing on anything, in particular, you can go for a walk for example.
7. Move Your Body- physical movement, be it a workout or a walk outside is highly beneficial for preventing and curing burnout. This helps give your mind a rest while improving your overall health and it can take any form; dancing, swimming, working out etc. This also lets you exercise control over your body which can be beneficial for relaxing your mind.
8. Ask For Help- don’t be afraid to reach out to someone, talking about it can help you take the pressure off and figure out why this is happening. This can be a parent, friend, or teacher. You should also consider seeking professional help if the situation persists, as chronic stress and anxiety could lead to other critical health problems.
Thank you for reading, I hope you find something useful from today's article. Please like and follow for more productivity posts, xoxo.